Your Fitness Guide | Sport & recreation

Your Fitness Guide

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• Sport & fitness instruction

25.01.2022 CAN RESISTANCE TRAINING HELP WITH DEPRESSION??? We are no experts on depression but the findings of a 2018 meta-analysis (a study of studies) did draw some VERY interesting conclusions I thought would be worth sharing!!!!! In their findings, out of 54 outcomes (from 33 RCTs), 89% showed a significant reduction in depressive symptoms when employing RESISTANCE TRAINING! ... 89% is impressive!!! One cool thing is that there was no relation to a specific volume load, frequency of training, or even strength improvement patterns (and also demographic). It seems that just any physical activity is good enough to elicit some sort of positive effect on depression. This is great food for thought, especially considering other treatment options, like medication and therapy are relatively much more expensive than a gym pass or some home workout equipment. That being said! We are in no way suggesting that exercise is the best way for treating depression, but may potentially prove beneficial to a lot of cases suffering from this. Physical activity has SO MANY benefits!!! Stay tuned into our page and make sure you are following our Instagram account @yourfitnessguide to make sure you don't miss out Credit to @jameskewfitness for the inspo!

25.01.2022 WATER IS YOUR BEST FRIEND!!!! It is known that water plays a vital role in everyday living; but is commonly taken for granted, resulting in majority of people falling short of their recommenced water intake; and therefore, resulting in dehydration. It is recommended to drink 2-2.8L of water per day, but will exceed in varying amounts in the presence of exercise. ... A study that was conducted by Caroline in 2009 suggests that avoiding dehydration is associated with greater musculoskeletal recovery, visual tasks, memory tasks and cognitive function. Note: water consumption will vary in the presence of exercise and per individual. Please feel free to shoot us a message if you are unsure how much water you should be drinking during your exercise.

25.01.2022 How many of you are confused about the correct rep ranges for improving muscular strength and/or muscular endurance? 8-12 Repetitions are recommended to improve muscular strength 15-25 Repetitions are recommended to improve muscular endurance ... Note: these are recommendations for the general population and are also dependant on the intensity of the exercise. For further information or a personalised training program, please don't hesitate to message us at any time ~ Sourced from: ASCM'S Guideline for Exercise Testing and Prescription

24.01.2022 Your Fitness Guide 2020! Check out our logo

20.01.2022 Hello everyone We would really appreciate it if our amazing followers could please help us out in an easy way. AND ITS FREE! It only takes a few seconds and would help our local business grow!!... Facebook has a new feature that only takes a few seconds to do! Here is how easy it is to do, go to the top of our page, across the top, scroll across and go to ’COMMUNITY’ Click 'INVITE FRIENDS' Click ‘ALL' Wait 10-15 seconds for the invitations to send It’s as simple as that Supporting small businesses doesn’t always require spending money. It can be as simple as sharing, liking and promoting us! Thank you all for your support!

17.01.2022 Services Training Programs- We are offering training programs tailored to your lifestyle. Based on your schedule, your training ability and your health and lifestyle goals! ... We are offering online or hardcopy programs. No matter your fitness level, it is extremely important to engage in physical activity to stay healthy and promote healthy ageing! We are always open to sharing our advice and knowledge and will be posting health and training tips along the way! Please don’t hesitate to DM us or email us on [email protected] for any info small or big! Stay posted guys, big things coming

10.01.2022 Hello everyone! Welcome to Your Fitness Guide 2020. Your stop for fitness programs, health and wellness tips, 1 on 1 personal training. OUR STORY- Our names are Jordan and Carmen and we are two 3rd year students studying a Bachelor of Health Science (Sports and Exercise Science) at WSU. Our goal is to utilise the extensive tools and knowledge which not only provides us with the information from the usual ‘personal training’ TAFE degree, but also accredits us with Exercise an...d Sports Science Australia (ESSA). Our degree has allowed us to hold in depth knowledge regarding exercise physiology, sports psychology, biomechanics, motor control, exercise prescription and so much more. It is extremely important to us to not simply just ‘prescribe ‘ someone a training program, but to understand the physiology and biomechanics regarding every exercise we provide you with. Exercise is such a vital and important role in everyone’s every day life, it provides a HUGE variety of health benefits including improving your quality of life, reducing anxiety, reducing the risk of various diseases and illnesses and so much more. OUR GOAL- Our goal is to share our knowledge to the world, in hope to increase quality of life through exercise and healthiness. We are starting off our little business by providing you with training programs tailored to your schedule, your ability and your goals. We are offering online or hard copy training programs, depending on your preference. This means... if you have a very busy lifestyle and exercise 1-2 times a week but want to shred some fat-WE CAN AND WILL HELP YOU! Please don’t hesitate to PM us or email us on [email protected] for any more information regarding our services.

09.01.2022 DO YOU NEED HELP ACHIEVING A HEALTHIER AND HAPPIER LIFESTYLE? 50% OFF ALL SERVICESFor a limited time only!!! Our services range from personalised home-based programs to gym-based programs. These training programs can be designed for various time frames dependant on your goals. ... Our training programs are designed specifically to suit your schedule, help you achieve your goals and live a fitter and healthier lifestyle! Please don't hesitate to message us or email us on [email protected] for more information

07.01.2022 6 EASY STEPS TO LOSE FAT 1. Increase your protein intake: this will help build lean muscle mass during a cut (refer to our previous photo for how much protein you should be consuming). 2. Drink more water! This will keep you feeling fuller during the day. It also has a number of benefits; such as helping you burn fat, keeping your skin looking young, regulating your body temperature + so much more. ... 3. Ensure you are partaking in physical activity every day. This will help your body go into a calorie deficit and promote fat burning during the day. Exercise also has various other benefits such as brain function, reducing the risk of depression and anxiety and so much more. 4. Fill half of your plate with vegetables. This is a great way to consume a number of micronutrients as well as feeling a lot fuller with a lot less calories. 5. Purchase a non-stick fry pan so you can get rid of oil. 2 tbsp of oil contains 240 calories. If you're cooking 3 meals a day this could save you 720 calories!!!!! 6. Tracking your calories and macronutrients, will not only keep you accountable for your choices but it will allow you to be educated on the actual nutritional value of the food you are eating. If you have any questions, feel free to shoot us a message

06.01.2022 THERE ARE SO MANY BENEFITS TO PERFORMING PHYSICAL ACTIVITY ON A DAILY BASIS The first image are some of the many amazing benefits that walking can provide to your health!!! Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes,... osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training. Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise around 75 minutes per week improved their fitness levels significantly, when compared to a non-exercising group. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time. Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle. Credit and inspo to @thetrainingmanual If you have any further questions, feel free to message us

02.01.2022 How much protein should you be having per day? Swipe right to see your recommended daily protein intake according to the ACSM > Also pictured, are high protein foods and the serving size that equates to 10g of protein. ... Note: these are recommendations only and therefore may vary depending on training schedules and body types. For more information please feel free to message us

01.01.2022 DO YOU STILL WANT TO EXERCISE? BUT CAN’T RISK TRAINING IN CROWDED AREAS? Hey everyone!!! We know it’s a hard time for a lot of people now and especially for those who have to avoid going in crowded areas for not only themselves but people they may know who are high risk.... This is why we can help you! We can design you an exercise program that you can do AT HOME!!!!! A program that is personalised completely to YOU! To your schedule, your goals and your ability. We’re offering 1/2 price off all training programs. This means you can be extra cautious and still be getting your weekly exercise in. We’re here to help! If you need any help or want any advice during this time, please feel free to message us at any time